Bound Exercise for Long & Triple Jumpers
Bounds are an exercise that should be in every jumper’s training.
The smooth and rhythmic movements that you practice when bounding directly relate to the skills you need to be a successful jumper.
Bounds work many of the muscles you use in a horizontal jump. Overall, they help jumpers increase their acceleration, force production, triple jump extension, and in-air flight technique.
Triple Jump By H Alberto Gongora, CO In the Sports Collection
Before a Bound Workout:
Be sure to warm-up effectively before doing bounds. Bounds exercise major muscles and tendons surrounding the knees, hips, and lower back. In order to prevent injury, warm-up for at least 30 minutes before a workout that includes bounds.
In this warm-up, include jogging, dynamic stretches, and sprint drills (e.g. A-skip, B-skip, C-skip, lateral shuffles, etc.). Also make sure to do jumping warm-ups, such as skips for height and skips for distance.
Example Warm-up:
800m – Jog; 400m – Skip
Dynamic Stretches: Alternating Toe Touches, Arm Swings, Hurdle Reaches, Leg Swings, etc.
2 x 20m {A-Skip, B-Skip, C-Skip, Lateral Shuffles, Step Overs}
2 x 20m {Skips for height, Skips for distance, Double Leg Hops}
2 Explosive Starts
Check out more sprint drills here.
During the Workout:
Bound workouts should ideally be done on the grass or the track to reduce the stress of impact. This space should also be level to prevent the risk of an ankle injury.
When doing these bounds, it is critical that you always execute with good technique. If you are fatigued to the point that it significantly harms your technique, stop the session. It is better to do several jumps over a short distance with good technique than to do many poorly executed bounds.
Workouts:
Bounds for Speed Endurance/Increased Force Production
8 X 90m Straight Leg Bound
8 X 90m Bent Leg Bound (also known as Alternating Bounds)
Each set should be done individually followed by a 90-second recovery. They should be done at 80 – 90% intensity, so you should aim for speed and power. During the bounds, focus on form, especially a powerful arm swing, proper posture (back should be upright; do not lean back), and having proper foot strike.
These bounds are intense and have a big impact on the body. They should be integrated into training no more than 1 or 2 times each week in the off-season.
Bounds for Jump Technique/Rhythm
2 x 15m Left Leg Bounds
2 x 15 m Right Leg Bounds
2 x 15m L-L-R Bounds
2 x 15 m R-R-L Bounds
2 x 15 m Alternating Leg Bounds
Left/Right Leg Bounds: For single leg bounds, you will jump and land on the same leg. This mimics the hop phase of the triple jump. It will improve balance, foot strike, and force projection for triple jumpers and long jumpers.
For a left leg bound, take off from your left foot and land on your left foot. Focus on using arm swings to generate your speed and maintain balance. Also, focus on foot position during landing & jumping. Your foot should strike the ground in a manner where you are rolling from heel to toe.
L-L-R/R-R-L Bounds: L stands for left and R stands for right. For L-L-R, take off your left foot and land on your left foot twice. Then, for the third bound land on your right foot. Repeat the pattern for the length of the bound. For R-R-L take the same approach, but note the change in pattern.
These bounds require that you pay a lot of attention to the position of your free leg and your take-off leg. Swing your arms as you might if you were doing a triple jump to help maintain balance and rhythm.
Alternating Bounds: For alternating bounds, you will jump off one leg and land on the other. This is the classic bound, so it’s important to pay attention to the smaller details.
Aim to generate a push-pull dynamic. For a single bound, push off your left foot and reach forward with your left arm. Pull the right leg forward with the knee bent and the thigh parallel to the ground. Extend your left leg back and keep it extended for the duration of push-off. When you are airborne, try to hold this position for as long as possible without over-exaggerating your form. Land on your right leg and repeat the process, pushing off of your right foot now.
To include this workout in your training, integrate it in your jump session 2 – 3 times a week during competition season and 1 time a week in the off-season. These bounds are highly specialized for long and triple jump techniques.
Bounds for Jump Take Off
Set:
20 m Hops (Right – Left Leg)
20 m Alternate Leg Bounds
20 m Power Skips for Height
20 m Power Skips for Distance
Repeat the set 3-5 times. Each exercise should be done individually followed by a walk-back recovery. Take 5 – 7 minutes recovery after each set. The intensity should be maintained at 80 – 90% throughout the entire workout.
These bounds a more generalized strength workout for jumpers. It can be included 1 – 2 times a week in the off-season.
